Basal Metabolic Rate

Do you know how many calories you should consume each day? Did you know that your body still needs calories or energy, even if you do not do any activity? This is called the basal metabolic rate (BMR). To know about BMR, how to calculate BMR, and so on, you should see the following explanation.

What is BMR?

BMR or basal metabolic rate is the caloric requirement your body needs to perform its basal activity. When you are sleeping or sitting and not doing any activity, the body keeps doing its activities, such as pumping the heart, digesting food, breathing, repairing body cells, getting rid of toxins in the body, maintaining body temperature, and so on.

So, it is wrong if you do not eat anything or eat very little when you want to lose weight. Because, however, the body still needs calories from food to perform various functions. If you want to lose weight, do the diet in a good way, keep your body needs.

How to calculate BMR?

By calculating your BMR, then you can find out how the minimum calories your body needs to perform its activities. That way, you can lower your calorie intake without affecting your body work and your health.

Each person's BMR depends on age, sex, weight, and height. Therefore, each person's BMR is different. To find out your BMR, you can calculate it using the Harris-Benedict formula. BMR formula is distinguished between men and women.

BMR Men = 66 + (13.7 x body weight) + (5x height body) - (6.8 x age)

BMR Women = 65 + (9.6 x body weight) + (1.8x height) - (4.7 x age)

Information:

Weight in kilograms (kg)

Height in centimeters (cm)

If you multiply your BMR by a factor of physical activity, then you will get your total calorie needs per day. The following is a factor of physical activity:

Very rarely sport, multiply BMR by 1.2

Rarely exercise (1-3 days / week), multiply BMR by 1.375

Normal exercise (3-5 days / week), multiply BMR by 1.55

Frequent sports (6-7 days / week), multiply BMR by 1.725

Very often sports (every day can be twice a day), multiply BMR by 1.9

BMR Calculator to calculate minimum caloric needs

BMR is just the minimum number of calories your body needs to be able to move vital organs. But every day, you need to consume foods and drinks with more calories than that, because you also need energy to move, walk, think, and a number of other physical activities performed daily.

Therefore, you can use the Daily Need Calculator to calculate how many BMR you are, as well as how many total calories you need every day.

For what to know BMR?

Knowing the BMR certainly useful to know how many calories you need to make in a day. You can adjust your weight. If you have excess weight, knowing the BMR certainly can help you to limit your caloric intake per day, resulting in weight loss. However, if your weight is lacking, you can add up your calorie count, so more energy is stored in the body and weight gain will occur.

To lose weight, you need to set your daily calorie limit. You should reduce your calorie intake below your daily caloric needs (based on BMR x physical activity factor). You can start by subtracting 300 calories from your daily caloric needs, then increasing them to 500 calories per day. Reducing your caloric intake by 500 calories below the recommendation can help you lose weight by 0.5-1 kg per week. Do not forget also to exercise to calorie the body burned more.

You need to know, the following is the number of calories burned body every day.

To perform basal metabolism (BMR), the body burns calories as much as 60-75% of the total calories burned every day

To perform thermogenesis activities (exercise and body movement), the body burns calories as much as 15-30% of the total calories burned every day

To digest food, the body burns calories as much as 10% of the total calories burned every day